10 rounds of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

No rest between rounds.
For calories.

Amrap 10 mins
3-6-9-12….
Cal row
Single Kb squat clean

3 Mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Target burpee

3 mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Atomic sit up

5 kiekkaa
10 t2b
10 hspu
10 c2b

5 max reps /3min

Push press 3 RM, then max reps @ 90%

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(20)
Complete the following for 20:00 minutes
12 kettlebell/dumbbell swings(choose load)
12 breakdancers
12 tricep overhead extensions
6 squat jumps w/three second descent

Finisher
50 bicycles
1:00 pigeon per side

2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching

Warm up
3 sets
1:00 cardio (add speed each round)
3+3 lunge elbow to floor strech
3 inch worm with push up
:20 ring support hold
:10 ring dip hold
5 muscle snatch
5 barbell ohs